Become Fighter
Punching on the move: Boxing guide
Throw while stepping so your movement adds power and your balance stays.
Standing still and throwing is a good way to be hit. Fighters who move and punch use the step to add weight to the punch and to leave the line it was thrown from. The rule is simple: the punch and the foot land together.
This takes timing. If the foot lands before the punch you are late and lose the power. If the punch lands before the foot you are off balance. Slow work builds the match.
Key points
- The foot and the punch land at the same moment. Count it as one beat.
- Circle out as you jab, and pivot out after the cross.
- Do not cross your feet or square your hips when you move and throw.
- Finish each burst in a balanced stance with your hands up.
- Use the step to change the line of the next punch, not only to travel.
Common mistakes and how to fix them
- Lunging with the jab so you land off balance. Shorten the step. If you need to cover more distance, take two steps.
- Moving first, then punching. Do both on the same beat. A gap between the two gives them time to hit you.
- Hands dropping while you move. Think hands up first, feet second. Slow down until the guard stays up.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Ring craft module of Boxing fundamentals.
Get it on Google Play. Coming soon to the App Store.
More from Ring craft
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.